Despite the belief of many people, swimming is not only recommended when we suffer some back pain, but is an excellent sport to keep our bodies strong and healthy. Javier Solas, top swimming coach and head of Todonatacion.com, said “peculiarities such as the absence of gravity not have impacts, scroll horizontally or temperature control, make people with serious mobility to not only make a sport, but also expand its possibilities.”

our whole body is in constant motion. Shoulders, arms, back, legs … each stroke is a physical exercise that strengthens the muscle and burn your stored fat. The first thing we see after a few days practicing swimming “is like our muscles become harder, a few weeks we noticed as physical capacity is constantly improving, climbing stairs or take a short career and we are not drowning occurs before” said Javier Solas.

If our intention is to lose a few kilos and friends are not very physical activity, swimming can be an excellent choice. Water makes us forget our weight, and positioned horizontally, improve blood circulation. The expert confirmed that “is the perfect activity to lose weight, since nearly everyone, a few weeks of practice, training can make a one-hour.” Water temperature is also another factor that makes us feel more comfortable, because if the pool is heated, its warmth will transmit calm and tranquility.

The first steps
time we have known the benefits it will bring swimming, it’s time to take the plunge and join our nearest center. It is at this point the following question arises: free swimming or classes with an instructor? If we have not played this game before, it is always recommended the second option, as confirmed by Solas: “It is always advisable to start with a teacher. Swimming is very healthy if done well, but we can bring bad postures or movements which may cause pain over time. ”

Like any other sport, we need a few weeks to get fluent in the pool and hold as long as possible. The idea is to go five days weekly, but at first we reduce it to three, trying to swim at least 40 minutes. If you do not put up much time, care must be taken at least increase it week by week, for example, at a rate of ten extra minutes. It is preferable to spend more time swimming to increase the number of days to go to the pool.

Ideal also for children
child in swimming is not only a very complete sport for adults, but is also highly recommended practice for children. First, because they identify the pool as a place of fun, and so do sports while enjoying their peers. In addition, they develop a warm and relaxing as the warm water, have less trouble sleeping at night. The practice also serves to increase your appetite and improve your balance, coordination and knowledge of space.

In regard to the best age to start, the personal trainer says that “if they are able, from 18 months or less. Swimming, focused on learning, from four years and to start on the competition, six or seven years. “So, perhaps now is the time to approach your child to the nearest swimming pool and start enjoying a healthy sport, full and fun. If you’re not a parent, you have no excuse; swimming is a valid activity for people of all ages, with or without mobility problems.

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The activities you choose depend on the type of preparation being made. There are three types of fitness:

Flexibility is the ability to move joints and muscles throughout your range of motion. Stretching is an exercise that helps to be more flexible.

Aerobic fitness means making the body uses oxygen more efficiently. This depends on the condition of the heart, lungs and muscles. Any activity that elevates your heart rate, such as walking and running, can improve aerobic fitness.

The muscle conditioning means being stronger muscles and extend the time you can use them (called endurance). Activities like weight lifting and push-ups (push-ups “) may improve muscle conditioning.

You may be in better shape in a kind of fitness than another. For example, can be very flexible but have poor muscle strength. The best thing is to work in the three types of packing.

How can you be more physically active?

If you are willing to have more physical activity into your life, here are some tips to get started:

Make physical activity part of your routine, like brushing your teeth or going to work. Try biking to work at least once a week, use the stairs more often and walking for errands. But talk to your doctor before starting an exercise routine, especially if you have not been very active or have health problems.

Walking is one of the best fitness activities. To maintain the routine, you can walk with family, friends, coworkers and pets. Keep track of the number of steps you take with a step counter or pedometer, which can be purchased from a sporting goods store. That may motivate you to walk.

Schedule the activity at times when that is likely to comply. For example, walk in the morning if you tend to quit later. If you do not have time to do a walk of 30 minutes, then three walks of 10 minutes each.

Find a partner to do your activities. This can make exercising more enjoyable.

If you want a more structured exercise routine, consider joining a gym or community center that offers fitness activities.

Find an activity you enjoy and stick to it. Combine with other activities to provide some variation. For example, walk 3 days a week, and swim or bike on other days. Join a softball league, volleyball or basketball for fun and exercise. If more activities you enjoy, you will have more chance of success.

Put small, realistic goals can help you improve your fitness. Write down your goals and activities. Give yourself a healthy reward every time you reach a goal, for example, receive a massage.

Source: www.seton.net/health_a_to_z/biblioteca_de_la_salud/temas_por_categoria/buen_estado_fisico_y_ejercicio/acondicionamiento_fisico_fitness/
image source: www.fitnesspassport.com.au/SiteFiles/fitnesspassportcomau/hp_image.jpg

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What is fitness?

A good fitness (or fitness) means to have a good performance in physical activity. It also means having energy and strength to feel your best. Improve their physical condition, even slightly, you can improve your health.

You do not have to be an athlete to be fit. The athletes get to have a fitness level high. And people who walk vigorously for 30 minutes each day reach a good level of fitness. Even people who can not do this they may try to reach a certain level of fitness that helps them feel better and have more energy.

This theme focuses on fitness related to health, which will help you feel better and reduce the risk of certain diseases. Making small changes in your daily life will help you improve your fitness and become more fit.

What are the benefits of fitness?

Physical fitness helps you feel better and have more energy for work and leisure. You will feel more able to play with their children, engage in gardening, dancing, cycling and other activities. Children and adolescents who have good physical conditioning, ie that are in shape, have more energy and concentrate better in school.

When you stay active and in shape, burn more calories even when at rest. Being fit enables you to do more physical activities. In addition, it allows more intense exercise without much effort. It can also help you maintain your weight.

Being fit is good for the heart, lungs, bones and joints. And also reduces the risk of heart attack, diabetes, high blood pressure and some cancers. It can also help you sleep better, manage stress and keep the mind agile.

How much physical activity is needed in the health fitness?

To improve health, it is important that physical activity part of everyday life.

One way to do this is with a moderate-intensity physical activity at least 30 minutes a day, 5 or more days a week. Brisk walking is a form of moderate activity.

Or, you can do more vigorous exercise such as jogging for at least 20 minutes a day, 3 or more times a week. This activity makes your breathing and your heart rate more rapid than when at rest.

Experts recommend that adolescents and children (starting at 6 years old) do moderate to vigorous activity at least 1 hour every day.

One way to tell if an activity or exercise is making efforts with the necessary intensity, is to see if you can talk while doing so. If you can not talk, you’re working too hard. If you can talk but not sing during the activity, is at the right level.

Source: www.seton.net/health_a_to_z/biblioteca_de_la_salud/temas_por_categoria/buen_estado_fisico_y_ejercicio/acondicionamiento_fisico_fitness/
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# A minimum of three hours per week.
# A minimum of forty minutes per session.
# About 95% of light aerobic exercise and a half.
# About 5% of medium intensity exercise and high.
Work # abdominal strengthening in all sessions.
# Joint flexibility exercises (stretching) in all sessions.
# Coordination exercises and balance in all sessions.

The planned exercise with the aim of improving physical fitness, fitness and flexibility, it provides great benefits in all aspects of life. From the most basic health and well being, to the less concrete and positive attitude and joy. Studies have shown:

People who exercise:
# Suffer less depression, this figure is even more important for women over forty, who are more prone to depression.
# Suffer less widespread pain such as fibromyalgia.
# Increase your sexual ability and desire to maintain relationships.
# Increase self-esteem considerably.
# Increases your ability to concentrate.
# Increase your toleration to stress.

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The best thing is to practice an exercise that we like, if you’re not in shape before starting the exercise should be preparing to increase the activities of daily life under the car or taking the bus, walking around your neighborhood, or climbing the stairs.
Should combine drills jogging and stretching and strengthening muscles, the ideal frequency would do three hours a week.

BEFORE EXERCISE
-Check with your doctor if you suffer from high blood pressure, heart problems, diabetes or back pain
“Do not make more than 20 minutes at the beginning
“Stop if you lose your breath or feel discomfort
-Do not exercise if you’re tired or sick
“Do not eat two hours before
“Always do warm to prevent injury
-Wear loose, cotton and quality footwear.

MEASURING OUR PHYSICAL FITNESS
To find out if we do we measure our pulse gym in your wrist on the radial artery for 10 seconds and multiply by 6 and get the beating of our hearts for a minute.

We can measure it in sleep when we wake up knowing that the less often than physical fitness, men would be suitable frequency from 60 to 90 beats per minute, and in women from 70 to 100, it would fit from 90 in men and 100 in women.

We also measured after exercise up and down a step for 3 minutes, rest 30 seconds and take the pulse, we fit for the exercise if the frequency in males is 77 to 100 and in women from 86 to 110, if more high is not advisable and perhaps we should start preparing little by little.

WE KINDLY PROVIDE EXERCISE

-Returns the line if there is excess weight
-Lowers cholesterol, the risk of stroke, lowers blood if it’s high
“It’s as effective as psychotherapy in treating depression
“It stimulates the release of endorphins, hormones that produce internal feelings of pleasure and well-being
“We evading distracted and concerns.

Pay attention to Hippocrates, he said that exercise was necessary because all sorts of poisons dissipated resulting from poor diet.

Cheer up, heal and Heal with the universe gives you.

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The muscles, tendons and ligaments can be injured when they are weak for the year (can be strengthened through resistance exercise, with progressive weights). Bones can be weakened by osteoporosis. The joints most commonly injured when the muscles and ligaments that stabilize them are weak.

The biomechanical factor that injuries occur more frequently in the foot, leg or hip is excessive pronation (turning the foot after making contact with the ground) during the race. After the pronation, the foot rolls toward the plantar side (supination), then rises on the toes before getting off the ground and move the weight toward the other foot. Pronation can help prevent injuries by distributing the force of impact with the ground. Excessive pronation can cause injury from excessive medial rotation of the lower leg, causing pain in foot, leg, hip and knee. The ankles are so flexible that, during walking or running, the arcs touch the ground causing it to seem shallow or absent.

Prevention

The exercise involves heating the muscles relaxed for a few minutes before an intense effort. A few minutes of exercise can increase muscle temperature to 38 º C, causing the muscles more elastic, strong and resistant to injury. Active warming by the year prepares muscles for intensive work more effectively than passive warming with hot water bag, heat, ultrasound or infrared lamp.

Stretching does not prevent injury, but may improve performance, stretching the muscles so they can develop a greater effort. Stretching should be performed after heating or other exercise. To avoid direct injury, the athletes never make a stretch than they can sustain for 10 seconds.

Cooling (progressive decrease up to halting the exercise) can prevent dizziness and syncope. In a person doing strenuous exercise is stopped abruptly, the blood may be standing in the enlarged veins, causing dizziness and syncope. The cooling keeps the increased circulation and helps remove lactic acid from the bloodstream. It does not prevent muscle soreness the next day (stiffness), which is produced by muscle fiber injury.

Treatment

Firstly we recommend acute treatment of the lesion using pain control and rest of the injured party (eg, use of splints).

Initial treatment for most sports injuries is RICE (rest, ice, compression and elevation). The rest must begin immediately to minimize hemorrhage, injury and swelling. The limited ice reduces inflammation and pain. Compression and elevation reduce swelling.

The injured part should be elevated. On the injured party should put a cold pack or full of crushed ice (that is best) or cubes wrapped in a towel. An elastic bandage is applied on the cold pack and around the injured part without compromising blood flow. After 10 minutes remove the bag and the dressing, but remains high the injured area. 10 min alternating cold and without it for 60 to 90 minutes several times a day during the first 24 h.

There may be a reflex vasodilatation after 9 to 16 min after application of ice and lasts about 4 to 8 min after withdrawal. For these reasons, the ice must be removed if there is reflex vasodilation or after 10 min, but can reapply after 10 min of withdrawal.

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Intrinsic weakness

The intrinsic weakness means that each person has an anatomical shape that favors certain injuries and not others. For example people with exaggerated lumbar lordosis (overstretching of the column) have an increased risk of LBP when they turn the trunk sports (golf, tennis, etc …), and people with excessive pronation of the feet ( club feet) may have knee pain when running long distances.

Without the appropriate correction in every case, the risk of chronic injury is high because in all sports specific movements occur repetitive.

The pain usually disappears when the activity is abandoned, but it reappears every time they resumed by personal reasons.

Cavus foot is very high arches. Many people seem to have a cavus foot is actually a normal arch with a stiff ankle, so that pronation is very low. These feet impacts poorly absorbed, thereby increasing the risk of stress fractures in the bones of the foot and leg.
Sports Injuries

Overload

The most common cause of muscle or joint injury is overuse of a muscle or muscle group. If you continue to exercise when you see the pain can worsen the injury. Excessive use may be due to disregard the rest of at least 48 hours after intense exercise, regardless of the degree of preparation.

Every time I undergo stress the muscles, some fibers are injured and others use the glycogen available. Because only undamaged fibers or those which maintain a proper glycolytic function work well, intense exercise asks the same effort to fewer fibers, increasing the likelihood of injury. The fibers take 48 hours to recover and even longer to replenish glycogen. Athletes who work daily effort must be submitted to different regions of the body.

Most training methods reflected the hard-easy principle, ie, intense exercise a day (running at a rate of about 2 km in 5 min) and a slower pace the next day (2 km in 6 to 8 min.) If an athlete trains twice a day, every job must be followed intense efforts of three mild. Only swimmers can tolerate intense effort and a lighter daily. Presumably, the buoyancy of water helps to protect your muscles and joints.

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Considering that a pound of fat contains 3,500 calories, it is clear that an exercise routine to lose weight should include exercises to burn calories, and better if they do in large quantities. Any exercise burn calories, but how many burns depends on several factors, one of them is the duration of the routine and many people do not have enough time to exercise for an hour each day.

The best way to burn calories in a short period is working out with the whole body. Complete a routine it will increase the performance of the energy system of each cell of the body, leading to increased caloric expenditure, more so when demand the simultaneous use of large muscle groups, such as exercises that put to work the arms and legs at a time.

A workout that makes your body work all the time helps to improve muscle tone, increase your physical well-being and demands increase your heart rate pumping.

Some of best workout routines that lead to weight loss are aerobics classes, swimming programs and dance classes. The benefits you can get to join one of these workouts in your daily life are burning more frequently a high number of calories, which will result in faster weight loss and improved muscle tone, which will optimize your overall appearance and your fitness.

If at first it costs a lot to do all the exercises in a demanding routine, it is best you start with simple exercises until you achieve the most demanding, not to feel frustrated and leave quickly, also remember to drink plenty of water before, during and after your routine to obtain an excellent performance of your body.

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I have fretted, cursed but have always been unable to accept the real reasons for my failure. But as I vow again to make a fresh start here are some of the lethal combinations which had always held me back from attaining higher levels of fitness and weight loss:

* Men by nature love to save, but if you really are on a weight loss goal then leave behind this philosophy while ordering at restaurants. For its true that you can enjoy a larger dish by spending a dollar extra, but bigger dish also amounts to higher calories. Therefore it is better to follow the philosophy that a penny saved is a penny gained and in this case dollar saved equates to health gain.
* Stop visiting post Christmas and Halloween sales to refurbish your dwindling candy stock. Out of sight, out of mind holds true especially when your will power is at its all time low. So clear your home of all the tempting goodies and colas which adds inches to your waistline but do nothing for your overall fitness level. Stop baking cookies for your kids and family as this is just an excuse to put some really calorie rich stuff in your own mouth. Make your family extend their full support to help you reach your weight loss goal.
* Last but not the least, food is for nourishment and should not be used as a comfort item when you are on an emotional see saw. Don’t turn toward food when you are depressed or excited because then this lovely friend will turn into your worst foe.

A great philosopher once wrote that “Our health always seems much more valuable after we lose it”. So instead of loosing our health and fitness lets loose weight by keeping above bad habits at bay.

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A work that breaks up the monotony of conventional classes.
Energy is an activity that allows the muscles tighten, preventing cardiovascular diseases and body shaping.

After years of rage in the U.S., the AeroBox arrived in Argentina. This is a different and very effective option that pushes the boundaries of performance and can make the best of ourselves.

It produces two types of improvements in the body. In the physiological aspect, recent studies showed that regular participation in a class of AeroBox produces dramatic improvements in the efficiency and functioning of the lungs and heart. This will reduce the risk of cardiovascular disease.

With regard to the biomechanical aspects contribute to a better development of strength, elasticity, torque and vibration of the bones, joints, tendons and ligaments. Thus disminuís the risk of injury and increase muscle tone and flexibility.

The AeroBox aims to improve the blood oxygen transport. Strengthen the most important mosculo heart is no good having legs hard if not more important mosculo working correctly. Working hard tail, legs, abdomen and arms, “since it works in the high reps for toning mosculos is at its best and are most resistant to any requirement. Relieve stress, because it is an activity that displays a lot of energy during training. And top it off, start on defense.

To view the results of this activity alone is sufficient to observe the body of a boxer. What do you see? Lots of fiber and no fat. And here is the question: mosculos work and eliminate the fat that is superfluous. To keep a weekly class workout 3 strikes a leaner and healthier

This diet provides the body with essential nutrients to improve your metabolism and helps to optimize digestion, circulation, good elimination of toxins. It is rich in minerals and vitamins, and therefore, antioxidants so important to prevent chronic diseases and keep the freshness of the body.

Changes are made gradually, noting that health is synonymous with harmony. And the results will be seen at all levels. The healthier body, calmer emotions, intellect more open and awake, are some of the benefits it provides this way of life, thereby also facilitating the encounter with the deepest levels of being, and improving substantially the quality of life .

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